Yoga warm ups

Basic Yoga Warm Up | Perfect for Pre Workout Yoga, Yoga for Beginners, & Free Flow!

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hey Yogi’s its Sarabeth and this is the

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basic yoga warm-up practice will start

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in extended Child’s Pose with your knees

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wide your big toes together rest your

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forehead on the mat and completely relax

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this is a pose of grounding and

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surrender so forget any idea that you

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have to force yourself or hold yourself

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and just let go completely take a few

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deep slow breaths

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rise up into a tabletop on your hands

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and knees

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for some cat-cow spinal waves drop your

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belly and lift your chin for cowpoke’s

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long breath in as you exhale round the

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spine tuck your chin tuck your tailbone

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this is cat back as you inhale cow pose

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drop the belly lift the chin as you

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exhale cat back round the spine inhale

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cow pose

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exhale catback just like that one breath

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one movement so keep going and following

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your breath adding any movement or

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variation to make this your own

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come to a high plank and without moving

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your hands and feet just reach your hips

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back into downward-facing dog

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now this might feel like a long stance

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but just breathe into it press your

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chest towards your thighs and pedal out

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the legs bending one knee than the other

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take any movements that will help you to

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warm up your legs and shoulders and if

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you’re having a hard time getting a long

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flat back like your lower back is

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rounding then bend your knees just a

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little to modify this will allow you to

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tilt your tailbone up and lengthen your

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spine

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on your next inhale look up and bend

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your knees as you exhale take rag doll

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at the top of your mouth step your feet

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hip distance apart and grab onto your

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elbows

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the more you can soften the knees the

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more you can release that lower back and

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fold even deeper try swaying side to

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side or front and back and let your head

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hang heavy

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next is halfway left release your elbows

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toe heel your feet together to touch

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slide your hands up your shins for a

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long flat back again if your hamstrings

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are tight and pulling at your lower back

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then bend your knees until you can take

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the rounding out of your spine wherever

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you are

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roll your shoulders back and pinch your

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shoulder blades together behind you

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this will help flatten the upper back

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forward fold

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always have soft knees when you fold and

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let your head hang heavy

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next big inhale rise all the way up to

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Mountain Pose

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reach your hands up to the ceiling but

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soften your shoulders firm up your core

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and tuck your tailbone under just

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slightly memorize this position in how

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it feels

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so you can always come back – good

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question

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as you exhale forward homes with soft

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knees let your head hang heavy

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long inhale fine halfway lift flat back

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pulling the shoulder blades together and

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as you exhale plant your hands and step

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your feet back drop down to your knees

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to a modified high plank and then lower

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down halfway for a modified chaturanga

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and hold with your abs tight take a

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breath in as you exhale lower all the

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way down to your belly for low Cobra zip

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your legs and feet together and press

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the tops of your feet down to the mat

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with your elbows pointing up to the

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ceiling peel your chest up off the mat

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and allow all the muscles in your back

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do the work so relax your glutes and

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fill your Bob with your lip now lower

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down and press up and back into downward

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facing dog let’s flow through that one

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breath one movement next inhale look up

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bend the knees

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as you exhale step your feet to touch at

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the top of your mat halfway lift on your

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inhale find your flat back as you exhale

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forward fold

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inhale lifts all the way up to Mountain

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Pose good posture as you exhale fold all

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the way down with soft knees halfway

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lift on your breath in lengthen your

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spine exhale plant the hands step the

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feet back drop down to the knees abs are

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tight lower down halfway and hold

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inhale exhale lower low Cobra for one

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breath in peel up as you exhale release

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press up and back and do downward keys

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and go pull breath in Long breath out

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just one more time inhale look up exhale

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step to the top of your mat halfway lift

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and fold inhale Mountain Pose

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follow your exhale as you fold

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halfway lift long breath in exhale

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chaturanga variation plant the hands

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step the feet back to your modified high

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plank lower down halfway and hold for

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one breath in then exhale to lower low

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Cobra for one full inhale exhale to

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release and press up and back to

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downward facing dog

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and you should be warmed up right now so

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feel free to move into deeper sequences

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practice specific poses or even core

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strengthening poses when you’re through

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check out the basic yoga cooldown to

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complete your practice

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thank you for practicing with me and

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check out my beginners playlist

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